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DAY 12 (THURSDAY)

BREAKFAST

BLACKBERRY YOGURT PARFAIT

Makes 1 serving

In a bowl or jar, layer 1 cup greek yogurt, ½ cup blackberries, and 2 tablespoons coarsely chopped raw almonds, then sprinkle with 2 tablespoons ground flaxseeds.

314 calories, 13.2 g fat (0.6 g saturated fat), 25.8 g carbohydrate (9.6 g fiber, 14.6 g sugar), 30.1 g protein, 115 mg sodium, 10 mg cholesterol

LUNCH

BLACK BEAN CHILI WITH PAPRIKA YOGURT

(leftover from Friday’s dinner) with 2 medium carrots, cut in matchsticks.

358 calories, 7.7 g fat (1.1 g saturated fat), 58.8 g carbohydrate (18.5 g fiber, 21.1 g sugars), 20.2 g protein, 823 mg sodium, 2.5 mg cholesterol

SNACK

 

PEAR WITH PEANUTS

2 tablespoons raw, unsalted peanuts with 1 pear.

181 calories, 8 g fat (1 g saturated fat), 27.3 g carbohydrate (5.2 g fiber, 17 g sugars), 4.7 g protein, 2.5 g sodium, 0 mg cholesterol

DINNER

ASIAN STYLE COD IN PARCHMENT WITH BOK CHOY

Makes 1 serving

1 4­ounce filet of cod (or other white fish) for women; 6­ounce filet for men
1/8 teaspoon kosher salt
freshly ground pepper
1 medium shallot, thinly sliced
6 heads baby bok choy
2 tablespoons Big Batch Spicy Tamari Dipping Sauce (recipe below), divided
2 tablespoons raw, unsalted peanuts, chopped

Preheat oven to 375°F. Season cod on both sides with kosher salt and freshly ground pepper.

Cut a 12­inch square of parchment paper, and fold it in half lengthwise. Cut the halved parchment into a crescent so that it is in the shape of a heart when you unfold it. Place the parchment heat, unfolded, on a large rimmed baking sheet.

Pile raw shallots and raw bok choy into the center of one half of the parchment, then lay the fish on top. Pour 1 tablespoon dipping sauce over the fish. Then, fold one half of the parchment heart on top of the other, and seal with small, overlapping folds, starting at the crook of the heart and working down to the tip.

Put sealed parchment packet on the baking sheet in the oven and bake for 12­14 minutes, until fish is cooked through.

To serve, transfer parchment packet to a plate and carefully cut open the parchment. Drizzle with remaining dipping sauce, and sprinkle on the chopped peanuts.

347 calories, 15.6 g fat (1.1 g saturated fat), 18.3 g carbohydrate (8.7 g fiber, 3.7 g sugars), 39.4 g protein, 989 mg sodium, 62 mg cholesterol

BIG BATCH SPICY TAMARI DIPPING SAUCE

Makes 1/3 cup

Use half of this sauce for dinner tonight, and half for dinner tomorrow.

2 tablespoons tamari
Juice of 2 limes
1 teaspoon honey
4 dashes hot sauce (or more, to taste)
Whisk together all ingredients in a small mixing bowl. Store in an airtight container in the fridge.

NIGHTTIME SNACK

HOT CHOCOLATE

1 cup almond milk, heated with 1 square (½ ounce) chopped dark chocolate.

115 calories, 9.3 g fat (1.5 g saturated fat), 8 g carbohydrate (2.2 g fiber, 3.7 g sugars), 2.5 g protein, 367 mg sodium, 1 mg cholesterol

DAY 12 (THURSDAY) TOTAL NUTRITIONAL INFORMATION

1,314 calories, 53.8 g fat (5.3 g saturated fat), 137.9 g carbohydrate (44.2 g fiber, 60.1 g sugars), 96.9 g protein, 2,297 mg sodium, 75.7 g cholesterol

PREP

Defrost shrimp for tomorrow’s dinner by taking it out of the freezer and putting it in the fridge.

Prepare Strawberry Overnight Oats for tomorrow’s breakfast by mixing all ingredients together and storing in an airtight container in the fridge.

If you need to pack tomorrow’s lunch and snack to­go, you can do it now or in the morning:

Assemble the Snap Pea and Radish Salad with Quinoa and Arugula for tomorrow’s lunch and store it in a large airtight container in the fridge, then make the balsamic vinaigrette and store that separately in the fridge.

Cut 4 medium carrots into matchsticks, then store them in an airtight container in the fridge with a side of hummus for tomorrow’s snack.